10K Progressive Speed

Workout - 10K Progressive Speed

• 15min @ 5'52''/km
• 800m @ 5'30''/km
• 2min rest
• 1.0km @ 5'30''/km
• 2min rest
• 800m @ 5'15''/km
• 2min rest
• 400m @ 4'30''/km
• 12min @ 6'30''/km

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Lee Grantham’s video walks through his 10K evolution from 39:51 down to 33:27. The core ideas are below so you can run these workouts yourself today. Watch the full video for more detail.

Key points:

• Consistency and recovery: easy runs, sleep, and stress management are non-negotiable.
• Pacing strategy: open the first 5 km at an easy rhythm (~4:00 km pace), settle into ~3:20 to 3:30 km through the middle, then accelerate hard over the final 2 km.
• Progressive intervals: rotate 400 m, 800 m, and 1 km repeats at speeds faster than goal pace (e.g., 3:20 km if your target is 4 min/km).
• Specific long run: 15 km at tempo pace (~3:30 km) for mental toughness and zone 3/4 aerobic capacity.
• Taper: pull back volume 7 to 10 days before race day while keeping intensity sharp. Shift down to 3 to 4 km easy spins.

Workout example:

• Interval day: 10 × 400 m at 3:20 km pace (roughly 1:20 each) with 90-second recovery jogs, or 8 × 1 km at 3:30 km pace (around 2:10) with 2-minute easy jogs.
• Tempo long run: 15 km at 3:30 km pace on undulating terrain. Aim to hold zone 3/4 throughout.
• Race-day pacing: km 0 to 5 at 4:00 pace (relaxed), 5 to 8 at 3:20, 8 to 10 at 3:10 to 3:15, then drive hard to the finish.

Closing note: try this structure this week with paces set to your level. Record everything in the Pacing app and watch the splits improve.

References

• How My 10K Training Evolved: From 39:51 to 33:27 - YouTube (YouTube Video)